A Year Of Rethinking Movement

What if the fastest path to better performance isn’t more sets and reps, but becoming more human first? We close out the year by unpacking the ideas that changed our training and our lives: primitive reflexes that still shape adult movement, posture as a whole-body strategy, and the feet as powerful sensory hubs that influence pain, speed, and power. It’s a candid look at what worked, what didn’t, and how we’re refining everything for a stronger year ahead.

We dive into the difference between exercise and movement and why the brain grows through varied, playful practice. You’ll hear how parkour, roughhousing, and nature-based challenges brought joy back to training, why consistency in sleep and light hygiene drives nervous system health, and how local food and water quality affect performance more than most programs admit. We revisit standout conversations on transfer of training and motor learning, connecting high-level sport ideas to daily practice in clear, actionable ways.

Two frameworks anchor the recap. From Rafe Kelly, a culture of practice built on play, presence, nature, connection, and community. From Ido Portal, a simple method for any problem: isolate, integrate, improvise. Layer that onto our core lens—humans first, movers second, specialists third—and you get a roadmap that ends arguments and starts progress. Whether you’re a coach, clinician, or curious mover, you’ll leave with tools to assess what matters, fix constraints at the root, and build a body that learns fast and performs under stress.

If this resonated, share it with a friend, subscribe, and drop a review. Tell us which topic you want explored next or who you want to hear from, and we’ll chase it down together.

Transcript

Welcome And Why This Show Exists

SPEAKER_00 0:00

Hey gang, Jeff Moy here, back with another episode of Down the Rabbit Hole. And actually, guys, uh today's episode is just gonna be me. It this is a uh uh a year in review. Um this is the first has been really the first full year back of my podcast, and um I just wanted to kind of kind of just do a year in review, just kind of go through you know all the episodes and and and uh what I've learned and and what I've taken away from it and how I am uh gonna go forward into the new year, applying a lot of this information and and stuff that I've I've learned from a lot, all of the great uh guests that I've been very fortunate to have. Um first I want to thank you all for a wonderful year. Um this podcast is grown so much, uh, and it's all thanks to you guys. You know, I I I don't try to be I I started this podcast because I wanted to put out quality information about things that may be unconventional to a lot of people, uh, and definitely unconventional to the traditional typical strength and conditioning information that's out there, not just talking about sets and reps and loading schemes, or you know, is this exercise better than this exercise, or building culture and all that stuff is great and important, and there's wonderful podcasts out there that cover that, but I wanted to go somewhere different with it. Um and uh you know, after doing a full year, I have uh I've tried to do better by you guys. I've tried to be better with my sound quality, I've tried to be better with not having, which I don't do a great job of, of um putting out podcasts at least one to two two a month. Um, you know, I put them out when I feel I have quality information to share. I don't want to be one of those podcasts that needs constant content, has to put out something all the time, and then you know, I've put out 200 in a year, but really the quality information that that is out there might be really just like 10 podcasts. I'd rather put out 10 quality podcasts in a year and have you guys save them and re-listen to them and try to learn from them, try to look up the people that I've been fortunate to talk to and do your own investigative work and into what they talk about. Um you know, I don't try to have any sponsorships or I don't try to make any money off this, not that that wouldn't be great, but I don't want my podcast to be the interviews to be interrupted because I'm trying to sell you something. Um, that's not what I want it to be. Um so yeah, so I I again I want to thank you all. Uh man, this podcast. So I've switched my platform in which I I share my podcast that then goes out to be able to be downloaded to all of you, you know, whether you're using Apple or Spotify or whatever, the many other um podcasting download sites. Um, but but I have this central hub, and the central hub is fantastic and it great gives me a lot of statistics as far as how many downloads, how many listens, how many views, uh where it's being downloaded and things. And in guys, I gotta say, man, um for not a big podcast, man. I am blessed. We are

Gratitude And Global Growth

SPEAKER_00 3:34

in uh my podcast has been downloaded in 59 countries. Like that is fucking cool. Uh we have been downloaded on six of the seven continents. We just need someone to to download us in Antarctica, then we got it all covered, man. But uh, we're being downloaded and listened to in six of the seven continents. Like that is fucking awesome. I want to thank you. Like that that there is that that there makes this worthwhile. Like that is so cool for me. Uh, again, I don't care the amount of downloads, I care where it's downloaded, I care the shares, um, and people hopefully coming away with information that they can they can use and can apply and can help them solve problems. Um, because that's really the essence of why I've tried to talk to these people, why I wanted to talk to these people is because they're rabbit holes and they generally are rabbit holes of things that I have gone down that I I need to learn more so I can solve the problems that I'm seeing on a daily basis. Um, you know, we've covered everything in this past year from holistic health with structured water and talking about reflexes and and the types of reflexes and how to use them for getting out of pain. We've talked a lot about movement. A lot of the um podcasts center around movement. Movement as far as the importance of it, uh, as far as evolutionary purposes, uh, as far as the developmental side of things, as far as why it's so important, not only in childhood, but also adults, why we need natural play, why we need things like natural parkour, why we need to be outside, why we need rough housing, you know, listening, uh listening to various people like Shelby Copeland or or Rafe Kelly talk about, you know, natural parkour, getting people outside and moving, finding joy in movement. Uh, I think the fitness industry has really gone down this, like, okay, people, if they don't get on elliptical, they don't think they're exercising. And that's hopefully, if you've listened through the podcast, you've you you've heard many of my experts that I've been fortunate to talk to talk about like, no, movement has it can be enjoyable. Movement should be enjoyable. Uh, movement should be just not the stereotypical elliptical movement, the stereotypical bench press movement. It should be varied. Humans, we evolved one, to have a brain to move. And then two, our movement keeps further developing our brain. And that's what we learned from the several podcasts I've done with Dr. Malilo and the several podcasts I've done with Matt Belay, as far as we need movement to develop our brains, and things in nature die when they stop moving, as Todd Hargrove so eloquently uh expressed in the last uh podcast. Um, then I wanted to interview uh several people who are uh movement experts, people who have studied under experts such as Ido Portal. Uh and we had uh Anna and uh um you know she was she she was fantastic. We've also had Karen uh fantastic. They were they were students and still are uh Anna is of Ido Portal, uh who is a very influential person on me and what I do personally and then what I also do here in my business, um, and how movement should be varied and it should be fun and it should be problem solving. Um, and we should seek right the beginner's mindset of trying to seek things that we're not good at and then trying to work at that. Um, you know, those are awesome, awesome podcasts to listen to them. You know, uh I did another podcast with Matt focusing, Matt Belay, focusing on posture and what posture really is and the misconceptions of posture, that we think it's this, okay, I have rounded shoulders, so I'm very tight in my pecs, and I'm very weak in my uh mid middle traps and rhomboids, and that's not the case. Posture is the brain's strategy to overcome gravity. Uh and what we do as posturologists is we try to have uh create symmetry within the sensory systems of our body that that tell us where we are in space. Um, and that starts with the feet. And since you know, we have to stand up on two feet, uh, our feet are kind of important for telling

Year’s Themes: Movement Over Exercise

SPEAKER_00 7:55

us where where we are in space. And so, you know, did an excellent podcast with Matt talking about that, got into it more with Andy Bryant and talk about natural footwear uh as he's a functional podiatrist and what he does at his practice as far as trying to transition people and help people get out of pain. Not a lot of people think about their feet until their feet hurt, and not a lot of people understand the role the feet play in brain development, in posture, in athletic development, and in speed and power. Uh the feet are are huge important, and that's something that I want to, for this next year going forward, really, really dive more into is the neurology of the feet, and then from a uh a sports performance standpoint, more of the uh what what what they do as uh from a physiological standpoint and a mechanical standpoint. Um and then we also got into some sports training, right? I taught I started the year off talking about Bonichuk and and Dr. Anatoly Bonichuk and a lot of the uh information that he has translated and the work that he has done as far as revolutionizing uh transfer of training and the science of transfer of training and where it stemmed from from a motor learning standpoint and how it practic how we can apply practically apply it as sports coaches. Uh I talked to Chad Emmons to learn uh which I think was super fascinating about you know working in NASCAR and how physically demanding that is and how long of a season that is and everything that goes into it. And then talk about motor learning with Greg Sauders, uh uh, which was just awesome. Uh and it's still one of the most downloaded episodes we've had. Um you know, practically for me, I've taken away so much from all of them, to be honest with you, you know, particularly with Ito and uh and Rafe Kelly and their work. You know, Rafe Kelly, uh as I alluded to, anyone's listening to that podcast, has had a huge effect on me and my personal life and the way I view things, and then also what I do here uh at DC Sports Training, right? He's got his five pillars of of movement that he's created with Evolve Move Play, and I've I've honestly I've stolen them. Um, you know, those are the you know his pillars are the embodiment of movement practice, right? Natural movement, functional movement, things to to problem solve, right? We we were movement was meant to be a problem-solving activity. And so, how can I climb this tree? How can I go across that river? How can I do these things? And getting outside in nature. Um, another pillar is his mindfulness and presence, being aware, being present in the moment, being present with what I'm trying to do, um, both from a movement standpoint, but also from a connection standpoint with other people, uh, re-engaging with nature. Um, you know, parkour and ninja warrior and all those things are fucking awesome. And I have a true love for them, even though I can't do a lot of it due to my own physical issues from my five knee surgeries and all that stuff. But I still try to practice as much as I can and I still implement it as much as I can here, but be reconnecting with nature, getting back outside, you know, climbing trees, hanging from trees, balancing, trying to uh uh jump across rocks to get across rivers and things of that nature. Uh you know, authentic communication and deep connection with people is another one of his uh pillars and and and doing it in a community setting and encouraging people. Uh, you know, I think that ties a lot in with what uh Shelby's doing up in Wisconsin with the natural parkour uh that she's doing at playgrounds and and and workshops with with elderly, which I just think is absolutely amazing because I think it's so well needed, and I absolutely love her work and what she's doing. Uh and you know, it's bringing authentic communication and deep connections with people and their environment and moving and and helping each other out and and creating dialogues as far as getting people to see that movement can be fun. Um it doesn't just have to be this this silver sneakers standing on a chair and I'm gonna walk around it or I'm gonna sit there and do all this crap. Like, nah, man, it should be we should be outside, we should be moving. Um, and then just having you know, the last one of uh Rafe's pillars is community and belonging, which ties in with everything we just talked about,

Brains Grow Through Movement

SPEAKER_00 12:15

you know. So he blends movement and mindfulness and nature and connection and community, and he creates this holistic way of living, and I absolutely love it. You know, he was the first person that I ever heard talk about the science of play and the science of Roughhouse, and how important that is in development, uh boys or girls, and how important it is even as adults to be able to still play. Um, so that's something that I've taken. I've taken a uh we I've taken his Roughhousing course. I've looked up many books that I purchased on why animals play and why we need play and why it's important for so many reasons. And so that's something that we implement here all the time, and I try to do with my children at home all the time. So Rafe has had a huge, huge effect on me personally and professionally. Uh and then Ido Portal, who unfortunately I've never had a good chance of speaking with or meeting in person, but having learned from his podcast and his interviews and his social media and from the people that's learned from him, you know, he's a movement teacher for anyone who may not know uh from Israel, and he's had huge influence uh uh on a global scale uh about movement. And his approach sees movement itself as a central practice, not just strength, flexibility, endurance, or you know, trying to isolate certain things. Instead of isolating training, he emphasized integrating and expressing and being adaptive with movement. You know, uh he believes in movements over muscles, right? When you train muscles, you forget movements, but when you train movements, you don't forget muscles. Um self-dominance, right? We're not just machines. We were meant to problem solve and and and figure things out and and you know, many, many patterns, you know, creating strength is is is an expression, right? And so we he likes to express it through first and foremost, through your own body, you know, before we get into all of these other things of weights or kettlebells or or Indian clubs or what have you. Um, and exploration and and variety. How many different ways can we solve problems? How many different ways can we try to move, and how many variations of of a problem-solving activity can we come up with? Uh, and then play and improvation, uh, improvising, right? That those are big parts that he tries to talk about. Doing a lot of play with with tennis balls and sticks and creating these very simple but very mindful and very uh elegant games with such easy tools. Um, you know, and I and one of the there's a couple philosophies and and big pillars that he really talks about that I have implemented. First is with movement, you know, having talked with Tyler Deerberry and having talked with Greg Sauders, who fall under the constraints led approach and uh dynamical systems theories and you know self-organization, all that. Now, I absolutely love that shit. I truly, truly do. But I wouldn't say I'm 100% in any one side of an argument. Uh I would say that is a large part of what I believe in and what I do as a coach, but that is not everything. And Ito, I love his, he's broken it down so so beautifully. He isolates, then he integrates, and he improvises. So context-specific towards whatever the problem is, we might have to isolate the problem, and then we try to work on it in as many variations as we can, and then we try to integrate it back into the environment in which the problem arises, and then we try to then let's now try to come up and improvise and make it your own in as many different ways as we can. And I love that philosophy. So, you know, the three eyes from Ido Portal is something that uh I try to use when I'm working with athletes. Um, movement is a lot, and developing uh awareness about how we move rather than just training muscles is is what his again the philosophy of his approach, and it's something that I really try to get and instill with with my athletes and my and my clients. You know, so if I had to take all the information from the past year and uh break it down into okay, usable parts, Ito is going off of something he said and and what I've learned from Anna and Karen is Eto looks at movement into kind of three buckets. Uh, we're humans first, we're movers second, and we're specialists third. And I gotta say, I absolutely fucking love that. And that ties exactly in, in my opinion, with what Todd Hargrove talks about in our last podcast and what he's currently writing in his new book. You know, we're humans first. So what does that mean? Well, that ties in with the primitive reflexes, making sure that those are integrated, making sure we have proper neurological development, we don't skip a step, or we're not too fast through a step, right? Creeping is very important for development, crawling is very important for development. And you can go back and listen to my podcasts with Matt, and you can go

Posture, Feet, And Pain Rethink

SPEAKER_00 17:20

back and listen to my podcast with um Dr. Malilo and why and how that affects brain development, you know, uh making sure that all the sensory systems are are properly well developed and the role that that our sensory input has on motor output, um, the role of posture and how important posture is. So, again, tying in with what Todd talks about, even though he views posture a bit differently than I do, right? So from neurological development, it's very important that we crawl and creep and learn to eventually stand at 12 months. But now that we're standing, we have to learn to overcome gravity. If you ever watched a child first trying to learn to walk or stand, right, it's it's a challenge. Or if you've ever worked with any elderly people uh or anyone who's had any kind of spinal cord or brain injury or or serious injury, we take for granted the ability to stand up. And one of the most complex things that we can do, neurologically complex things we can do as humans, is stand up and not move and be still as possible. That is very difficult to do, but we take that for granted. Um and so posture is a huge thing, you know. So neurological development, posture, you know, uh unfortunately I didn't get to talk to anyone uh, but the importance of sleep and sleep habits is very important for being a human, not fucking with your sleep cycle, uh, keeping your circadian rhythm pretty consistent, going to bed relatively at the same time, waking up at the same time, forming great relationships with light. You know, going back to last year, I had a great talk with Meredith of Quantum Biology about the the importance of light and how light affects everything. So, you know, one of the things I've done in my house is we have all we have all non-uh EMF and non-flickering light bulbs. Uh we use uh red lights throughout the entire house. Um there's companies out there that I can I can put in the show notes that I highly recommend using their light bulbs. Uh I have a vitamin D lamp, I have uh infrared and red lamps uh throughout the house and even here at the gym that we use. You know, eating locally grown foods. You know, one of the podcasts I hope to get to do this year is with a local farmer who's also a naturopath. Uh, who I took my family to go work a day uh on her farm and learn about, you know, how she cares and how she uses natural things to feed and and care for her animals and how much the animals love her and what her family's doing. And And raw milk and organic food and what all that stuff is and how important that is. So eating locally grown food is very important. Um, and and going back to what I was talking about with with Rafe and and and Shelby is getting back out in nature, right? Are we we've lost our connection with nature, right? We're indoors, probably if if you had to sum it up, probably what, nine, ten, eleven months out of the year, right? I mean, truly, if you added it up from your time outside to time inside, and we don't spend enough time outside, whether it's just going for walks, whether it's playing, whether it's riding bikes or doing whatever, um, you know, so important for that's we're meant to be in nature. Um, and then you know, tying it into what we talked about with Robert uh Robert Gallet with with the water and drinking structured water and getting back to drinking water that is you know been touched by the earth and the importance of vortex and structured water and and on health development. So for me, we're humans first, then we're movers. Okay, what does that mean? Well, do we have joint integrity? Do we have proper joint movement and alignment? And one of the things I want to get into, hopefully, if I have the fortune, uh good fortune of speaking with someone from the uh functional range systems community, but um it could be someone else, but I'm a huge fan of the FRS, huge fan of it, and that's a large part of what my practice is and what I do, um, making sure, hey, your ankles can bend, your ankles can bend well, it can it can rotate, your hips can move, um, you know, your spine can segment and and your shoulders full range of motion in all directions of that, and you have good external and internal rotation. And so, do we just have basic mobility, basic, you know, do we own what we what we can move with our joints? Um, do we move a lot? Right? One of the things Edo, anyone who's ever done Edo's program, which again, sadly, I've not been able to, but what I have done research on is Edo requires people to move a lot and a lot through the day, because you know, if we're going

Sports Transfer And Motor Learning

SPEAKER_00 22:05

back through our ancestors and from a uh evolutionary standpoint, our our ancestors moved all the time. They probably moved 16 plus hours a day, right? And so what do we do now in our comfy, cozy lives is we might go to the gym for an hour and that's it. That might be all the movement we do. And then the rest of the movement is just stereotypical walking to a car, walking up and down stairs, carrying groceries, you know, all this stereotypical stuff that we do, right? Movement should be varied and it should be uh and we should be doing a lot more than what we are. Uh movement should also be fun, right? So I want my clients to enjoy moving, right? Not just, hey, let's just go bench press, let's just go squat, let's do it in many different ways. Let's try to problem solve, let's make things, let's gamify things. Um, you know, let's let's have you problem solve, right? Going back to kind of that ecological dynamics constraints led approach. Let's have athletes try to problem solve. I'll give them a problem of, hey, I want you to get off the floor five different ways. Now figure it out. Get over this box five different ways. You know what I mean? Give me give me a squat in five different patterns, things like that. Um, you know, because we're movers first, and that's that's and I know that's kind of a uh a little bit contradicts what I was saying about earlier, where the reason why we have a brain is because of movement, which is true, but I want you know, movement is should what we we need to move more, and I want to make sure my athletes have joint integrity, that they enjoy moving, and that they have well they're well-rounded in motor skills. Uh, I don't want them, you know, too many athletes don't know how to jump rope anymore. It's a lost art of jumping rope. I have so many athletes that don't know how to deal with somersault, right? And for me, you know, is this gonna prove their soccer? Is this gonna prove their football? No, but I think it's a life thing. That that is a fundamental movement skill I think everyone should have. You know, I think everyone should be able to touch their toes. Right? That that's a fundamental mobility uh thing that that people should be able to do. Uh but I'm finding more and more the longer I'm doing this, and I've been running DC sports now, going on 13 years, more and more kids coming in where they can't even touch their toes. They can't jump rope, they can't do somersaults, right? They don't know, they can't hang from a pullet bar for longer than 20 seconds because it hurts their hands, right? Things like that. We've become very soft. And so I want I want to create movers. And then third specialists tying in with the sports training now, tying in with the Greg Sauders and Constraints LED, and tying in with what we talked about with Chad and Bonderchuk. Right now I want to get into sports training. And now this view of humans first, mover second, specialist third, in my opinion, is now where I can bucket a lot of the arguments and pissing matches that people are having on social media that people are having in the fitness industry of well, this is better for this than this, and this is that. Well, it depends. Where where does the person fall? What do they need? You know, I've been 13 years here at DC Sports Training. I get a lot of athletes that come from local high schools that have to train with their coaches, whether it's a sports coach trying to run the program or the the school actually hires you know a strengthenation coach. Nonetheless, they just want these kids and these athletes to just go lift, just go squat. Well, squatting hurts my back. Well, I don't care, squat some more. Well, why does squatting hurt your back? Let's let's take a look. And this is where, okay, let's go with humans first. Maybe they have merit, maybe they've got some postural issues, right? Maybe they got uneven uneven hips, maybe they have um right, they don't have vestibular system fully integrated, or they have TLR reflex, and so they're the you know, they can't touch their toes, their spine spinal columns stiff as shit. Um, you know, vestibular system innovates the muscles of the posterior chain, right? Uh a lot of those we talk about tonic versus phasic muscles. Well, those tonic muscles, which are the um, you know, the muscles, muscles along the spine, maybe maybe they're just stuck because they don't know anybody. They're in this constant protective mode. Maybe as I've done uh uh I've done some posts on on Instagram about Achilles and calf tightness, or people that always have posterior chain tightness, my hammies are always tight, my calves, my Achilles. Maybe they have a uh anterior scapular plane, maybe their posture is so so far forward that their body is constantly trying to keep them from fucking falling forward that they have to just keep it tight so they don't fall. So let's look at posture, right? Let's say maybe they don't don't they don't have ankle range of motion, right? How many football players I've I've worked with throughout the years that that come in and they want to squat, but man, their ankles don't fucking bend, and so

Rafe Kelly’s Pillars And Play

SPEAKER_00 26:50

what happens? Their back has to lean forward even more, or they they go to they dump into this anterior pelvic or posterior pelvic tilt of their pelvis before they even hit parallel, right? So they're constantly getting this elongation of their of the discs of their spine when they're trying to squat 300, 400 pounds because that's what their strength coach wants, you know, and it's not to say that posterior pelvic tilt is bad, but if you're loading the spide constantly with heavy weights, that's not something I want here in my practice. So, right, do they have proper range of motion? Do they have segmentation of their spine? Um, things like that. You know, this is this is so these arguments that we see, these pissing matches that people get into, for me, and I hope this helps anyone who may be listening to this. I think if you were to view things in those three lights, humans first, mover second, specialist third, that will help bucket where would do we need to spend our time? Right? Like right now, the end, you know, it's the end of the year, fall sports ended here for high school and college sports. I'm getting my fall sport athletes back, I'm getting my football players back, my soccer players back, um field hockey players back, right? Okay, let's see where we are. Let's go through the progression. All right, do we have primitive reflex integration? Do we have um postural imbalances? Are we good on that? Right? Where do we stand as far as your relationship with sleeping and and hygiene? Where do we stand as far as joint integrity and range of motion and what do we own? Um, you know, where do we stand on those things? And then let's let's, hey man, let's early on, let's let's build the pyramid. Let's let's be just overall a great mover. We don't need to get into spel shillish shit right now. Uh, and then we can build towards more of the sports-specific stuff and the and the transfer of training with with the boner truck. But that that's really something that I want to lean into. That's something, right? These three pillars, this view on movement and and people now is how I I can't not see people. Uh, whether I have someone coming in with pain, whether I have someone coming in with ADHD, whether I have a uh a Division I football player or or track athlete coming in, where do we fall on these things? Because that's going to tell me where I need to spend some time. Because I don't think you should skip steps personally. I don't think we should skip the neurological development and primitive reflexes. You know, we talk a good bit with Dr. Malilo about you know injuries and primitive reflexes, or you know, uh we have this comfort crisis now in our society and people with anxiety and all these mental health issues. Well, these primitive reflexes and these sensory system uh integrations, if they're not fully integrated, they can present themselves with this as this stuff. So why would I want to skip that stuff over? You have an athlete that doesn't know they're right from their left. Why would I just jump right into sports-specific type of fucking training? They don't know they're right from the left. That's gonna cause issues, whether it's during training or it's gonna be during practice or during a game when they have to know whether I go right or left, and they can't they have to stop and think because they can't fucking they can't they don't know it automatically. It's not an automatic type of thing for them. Um, you know, that is a sign of some neurological issues. Uh athletes that don't have eye control, right? When they talk to you, they can't make eye contact with you, right? Okay, well, there's some things going on there. Um, that's a bit of a problem. Um athletes that can't remember, you know, or or or can't know where their body is in space. I can't tell you how many times I'll have an athlete lay on the floor, I'll tell them to bend their knees and now lift their hips up off the floor and they lift their feet up off the floor because they don't know their their hips. Or you're trying to, you know, how many coaches out there listen, trying to teach a good morning or an RDL, and the athlete can't keep their spine just in a neutral position, right? They immediately immediately just flex and they don't know that they're flexing, they can't control that, right? What they don't they don't have pro-perception of of their spine. Um, and so I can't not view people going into the next year in these few things, and it's uh largely in thanks to the people that I've had the good fortune of speaking to this year and trying to compile it into usable information. And uh again, I just wanted to do a year review. I wanted to thank you all for listening. It's been an awesome year, and I'm really excited for 2026. I think it's gonna be I honestly think it's gonna be the best year yet. I really do. And uh, you know, if there's you know, I I'm looking for feedback from anyone listening in my uh six of seven continents. So if there is people that you want me to interview that you feel would be a good fit, if you think there's topics that you want me to cover or go through, or find the uh the the top people in the fields that you want me to to interview, please let me know. If there's questions you have for me, please reach out. I'm an open

Ido Portal’s Three I’s Framework

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book, I am selfishly doing this so I can learn, but I also want to do it to help people and and serve people, and that's really at the end of the day what I what what I'm on this planet for. Uh I feel. And so please, you know, share, subscribe, comment, message me on uh Instagram, message me on X, email me at Jmoyer at ecesportstraining.com. I'm an open book. Uh I love you all. Thank you so much. Uh happy holidays, and uh I hope you guys have uh a great end of the year, and I can't wait to talk to you again in 2026.